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3 Steps To Lose Weight For Women Who Struggle With Emotional Eating

Step 1: Permission. Most of us believe, in the back of or minds, that we shouldn’t be eating what we are eating, but we eat it anyway.

Think of a toddler. Now imagine that an adult tells this toddler that they can’t play with a particular red truck. What happens? They want to play with the truck! Nothing compares to that truck, simply because she was told she wasn’t allowed to play with it.

We do the exact same thing with food. When we tell ourselves, over and over and over again, that we aren’t supposed to eat it, it creates an even STRONGER desire for that food.

Then, we when do “give in” and eat it, we tend to over-do it and gulp it down without tasting or enjoying it because it feels like it may be the last time we get to have it.

This is why it’s essential to pause and give yourself permission to eat before eating. It allows you to release the guilt and focus on what the food actually tastes like and eat in a controlled way.

Here’s how you do it: Say to yourself (out-loud or in your mind), “I give myself permission to eat, enjoy, and savor every bite of this food.”

It’s OK if you feel like you’re lying to yourself. Do it anyway! It will still make a difference. You may even discover that after you’ve given yourself permission, you don’t even really WANT the food.

Step 2:  Ask yourself what you really want.  It’s easy to assume that we will ALWAYS want candy, cookies, or chips, but do you ever stop to ask yourself first?  You may be surprised!  Ask yourself, “If I could have any food right now, what would it be?”  Eating what you WANT allows you to feel satisfied and stop eating without feeling deprived.

Step 3:  Savor your food.  Gobbling down your food is a sure-fire way to want more and more and more.  The faster you eat, the less pleasure you get out of the experience.

For example, imagine that you go to a movie but you spend half of it out in the hallway on the phone.  If you miss that much of it, you’re going to want to watch it again because you didn’t get to experience it the first time!

It’s the same way with food.  If you don’t get to taste each bite the first time around, you want to eat again.  Eliminate distractions, slow down, and you will be able to eat 2 cookies instead of 10 or 5 chips instead of the whole bag.  Give it a try!

 

 

 

 

 

 

 

 

 

What To Do When Everyone Around You Is Eating Junk (Or food that doesn’t work for your body)

I spent the last weekend with new in-laws.  Here’s what was on the menu:

For the first breakfast there was cherry pie.

For the second breakfast there were waffles with syrup and peanut butter, eggs, bacon, and sausage.

For snacks (almost immediately after the breakfast) there was soda, pretzels, and cheese sticks.

For lunch:  hot dogs, bratwurst, ribs, fruit salad, and a cabbage salad (that I’m pretty sure only 3 out of the 10 of us actually ate).

It was a standard US American meal plan.

If I had chosen to partake in eating all of the food everyone else was eating, I would have felt overly full and then hungry 1-2 hours later, exhausted from the blood sugar ups and downs, congested from the dairy/sugar, and very, very grumpy.

So what do you do when everyone around you is food that does NOT work for your body?

You have TWO choices.

1.  Get new friends/avoid these people as much as possible.

2.  Be willing to eat differently from everyone else! 

I know it can be hard to stand out or do something different from the people around you.  If you need a little boost of inspiration, check out the video below of Ellen’s speech at the Teen Choice Awards.

Here are tips on how to make this as smooth as possible.

1.  Talk with your friends and family about what to expect.  Especially when you are staying with people who want to cook for you, it’s essential to talk to them ahead of time about what your dietary needs are.

Be clear that everyone else can eat what they want but you need (dairy-free, lots of salads, beans, whatever) in order to feel good.  If you stick to talking about what YOU need vs. telling your hosts/friends that it’s “healthier”, they are more likely to understand that this is not a judgment about the way that they eat.

2.  Bring a dish that is healthy for you.  If you feel obligated, or WANT to eat the other foods, you will feel better by mostly eating what you brought and having small amounts of the other foods.

3.  Remind yourself that you don’t have to eat what others are eating to “belong”.  If it feels awkward, let it feel awkward.  If it is hard to speak up for what you will and won’t eat, push yourself to do it anyway.  Later you will feel proud for prioritizing yourself AND you will feel better physically, which is a great reward (especially if everyone else is sleepy and miserable).